Full-Body No-Gym Circuit

Efficient Timesaving Workout

No-gym circuit workouts are your best friend! For those who don’t have time to get to a gym or maybe just can’t find your gym groove, give my no-gym full-body circuit workout a try. See for yourself how efficient you can be in little time and with no fancy gym equipment!

As a busy working mom, I have a serious love of circuit-style home workouts. Not only are they efficient for burning body fat, but they also take up less time than your your typical isolated workouts and they fight exercise boredom. Check out my full-body circuit workout below and get bikini body ready with NO GYM and minimal equipment!

Gina’s No-Gym Full-Body Circuit Workout

Move through the circuit doing one exercise after the other. Once you have completed the full circuit, rest for two to three minutes, then repeat the circuit one to two more times for a total of two to three rounds depending on how much time you have available and your fitness level.

Triceps Kickbacks

Triceps Kickbacks

Holding dumbbells in each hand, start standing with knees bent and upper body slightly leaning forward. Keeping your elbows hugging your body, extend your arms back behind you, squeezing your triceps the entire time. Bring the dumbbells back to the starting position, then repeat the exercise until you have completed 15 reps.

G-Tip: Keep your elbows hugging your body the entire time and chest lifted. If you find that your back is starting to round, you may need to decrease the weight to keep proper form.

Plank One-Arm Rows

Plank One-Arm Rows

Start in a plank position holding dumbbells in each hand and with your legs slightly wider than shoulder-width distance for stability. With your core tight, bring one dumbbell up to perform a one-arm row, then lower the dumbbell back down to the ground. Repeat on the other side alternating from one side to the other until you have completed a total of 10 reps on each side.

G-Tip: Be sure to keep your core engaged and entire body tight throughout the entire exercise. Even though you are doing a one-arm row to target your back, you are engaging your entire body, making this a full-body exercise.

Three-Part Leg Movement

Three-Part Leg Movement

Starting in the top of a plank position holding dumbbells in each hand, extend one leg up toward the sky, keeping your foot flexed and squeezing your glutes. Then bring your knee in toward your opposite elbow, then out to the side of your body so it is parallel to the ground. Repeat the three-part movement by extending your leg back and up toward the sky to repeat the series a total of 10 times before moving to the other side.

G-Tip: This is a three-point exercise to really target the glutes, abs and abductor muscles. Take your time to get into each position and focus on going slow and steady rather than going for speed. This is an awesome full-body exercise. If you need to start with only five reps on each side, start there and work yourself up to the full 10 on each side.

Reverse Crab Triceps Dips

Reverse Crab Triceps Dips

Start in a reverse crab position holding dumbbells in each hand with your knees bent and feet out in front of you. Drop down toward the ground to perform a mini triceps dip, keeping your glutes lifted off the ground the entire time. Come back up and repeat the exercise 20 times.

G-Tip: This is a very small movement. You will be performing half reps or “pulse reps” and doing these more for speed. Keep your elbows hugging your body throughout the exercise.

Reverse Crab Kick-Ups

Reverse Crab Kick-Ups

Start in a reverse crab position holding dumbbells in each hand with your knees bent and feet out in front of you. Keeping your arms straight and in the locked position, extend one foot up toward the sky, then the other. Alternate each leg until you have completed a total of 10 kick-ups on each side.

G-Tip: Keep your upper body tight and shoulders retracted with your chest out. Don’t hollow out your chest at any time throughout the exercise.

Bent-Over Reverse-Grip Rows

Bent-Over Reverse-Grip Rows

Start standing, slightly leaning forward and holding dumbbells in front of you with a reverse grip. Keeping a nice arch in your back and chest lifted, row the dumbbells in toward your belly button, squeeze for one second, then release back to the starting position. Repeat the movement until you have completed 15 rows.

G-Tip: At the top of the exercise really squeeze your rhomboids before lowering the weights back down. Keep your core engaged and belly button to spine throughout the entire exercise.

Gina Aliotti

Gina is Co-Founder of Devotion Nutrition. She is a Professional Figure Competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist, and fitness consultant. Her passion is to inspire, motivate and teach people the tools to reach their lifelong fitness goals, in a realistic and fun way.

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